How to Prevent Hair Loss During Menopause

Menopause is a natural biological process that marks the end of a woman’s menstrual cycles. However, the transition—often referred to as perimenopause—brings about significant physical and emotional changes.

While hot flushes and sleep disturbances are frequently discussed, changes to hair texture and volume can be particularly distressing. Many women notice that their hair becomes thinner, finer, or begins to shed more rapidly than usual during this time.

If you are noticing more hair in your brush or drain, you are not alone. Research suggests that a significant percentage of postmenopausal women experience hair thinning. The good news is that menopause hair loss is not always permanent, and there are various strategies to manage it effectively.

This article explores the causes of hormonal hair loss, medical treatments, and natural remedies to help you maintain healthy hair.

The Link Between Menopause and Hair Loss

To understand how to prevent hair loss, it is essential to understand the hair growth cycle and how hormones influence it. Hair grows in three phases: the anagen (growth) phase, the catagen (transition) phase, and the telogen (resting/shedding) phase.

Before menopause, your hair is protected by high levels of oestrogen and progesterone. These hormones help keep hair in the anagen phase for longer, resulting in faster growth and thicker locks.

The Hormonal Shift

During perimenopause and menopause, levels of oestrogen and progesterone decline sharply. When these hormones drop, hair grows more slowly and becomes much thinner.

Simultaneously, the decrease in oestrogen allows for a relative increase in the effects of androgens (male hormones), specifically testosterone. In some women, the body converts testosterone into dihydrotestosterone (DHT).

DHT is known to shrink hair follicles, a process called miniaturisation. This makes the new hair that grows back thinner and more brittle, eventually leading to reduced volume. This condition is often referred to as female pattern hair loss or androgenetic alopecia.

Other Contributing Factors

While hormones are the primary driver, other factors during menopause can exacerbate hair shedding:

• Stress: Menopause can be a stressful period. High cortisol levels can push hair follicles into the shedding phase prematurely.
• Thyroid Issues: Thyroid disorders are more common in women during menopause and can directly impact hair density.
• Nutritional Deficiencies: As metabolism changes, the body may struggle to absorb vital nutrients required for keratin production.

Medical Treatments and Management

If you are experiencing significant thinning, consulting a General Practitioner (GP) or a dermatologist is the first step. They can rule out other conditions, such as iron deficiency anaemia or thyroid dysfunction.

There are several medical interventions available that may help slow down shedding and promote regrowth.

Minoxidil

Minoxidil is the only MHRA and FDA-approved topical treatment for female pattern hair loss. It works by prolonging the growth phase of the hair follicle.

Available over the counter (often under the brand name Regaine), it comes in liquid or foam solutions. Consistency is key; it must be applied to the scalp daily, and it may take several months to see results. Evidence on Minoxidil efficacy suggests it is most effective when started early in the thinning process.

Hormone Replacement Therapy (HRT)

HRT is primarily prescribed to manage symptoms like hot flushes and osteoporosis. However, by replenishing oestrogen levels, it may also help stabilise hair loss for some women.

It is important to discuss the HRT guidance with your GP, as different types of HRT have different side effect profiles. Some synthetic progesterones used in HRT can mimic testosterone and might worsen hair loss, so getting the right prescription is vital.

Anti-Androgens

If your hair loss is driven by an excess of male hormones, doctors may prescribe anti-androgen medications such as spironolactone. These drugs work by blocking the effects of androgens on the hair follicles, preventing further miniaturisation.

Nutritional Support for Healthy Hair

Diet plays a critical role in how your body manages the menopause transition. Because hair is a non-essential tissue, the body prioritises vital organs when nutrients are scarce.

Ensuring you are eating a nutrient-dense diet is one of the best ways to support follicle health.

Nutrient	Why It Helps	Food Sources
Protein	Hair is made almost entirely of protein (keratin). Low intake weakens hair structure.	Eggs, fish, poultry, lentils, Greek yoghurt.
Iron	Iron helps red blood cells carry oxygen to hair follicles.	Spinach, red meat, fortified cereals, beans.
Vitamin C	Essential for collagen production and helps the body absorb iron.	Citrus fruits, strawberries, peppers, broccoli.
Vitamin A	Helps glands make sebum, which moisturises the scalp.	Sweet potatoes, carrots, pumpkin, kale.
Biotin (B7)	Supports the production of keratin. Deficiencies can cause thinning.	Almonds, cauliflower, whole grains, egg yolks.
Zinc	crucial for hair tissue growth and repair.	Oysters, beef, pumpkin seeds, lentils.

Hydration

As oestrogen levels drop, your body—and your hair—can become drier. Staying hydrated is essential. Aim to drink sufficient water throughout the day to keep your scalp and hair shaft hydrated from the inside out.

Practical Tips for Hair Care

Changing how you style and treat your hair can prevent breakage, which often makes thinning look worse than it is.

As hair ages, the protective cuticle becomes more fragile. Aggressive styling can strip away this layer, leading to "frizz" and snapping.

1. Be Gentle When Wet

Hair is most elastic and prone to breakage when it is wet. Avoid rubbing your hair vigorously with a towel. Instead, wrap it gently in a microfiber towel or an old cotton T-shirt to absorb moisture.

Use a wide-tooth comb to detangle wet hair, starting from the ends and working your way up to the roots to reduce tension on the follicle.

2. Reduce Heat Styling

Excessive heat damages the protein structure of the hair. If you must use a hairdryer, straighteners, or curling tongs:

• Use a heat-protectant spray.
• Select the lowest heat setting possible.
• Limit usage to two or three times a week rather than daily.

3. Review Your Products

Look for volumising shampoos and conditioners that are free from harsh sulphates. Sulphates can strip natural oils from a scalp that may already be dry due to hormonal changes.

Deep conditioning treatments or hair masks used once a week can improve elasticity and shine. Ingredients like argan oil, keratin, and panthenol are excellent for aging hair.

4. Scalp Stimulation

Healthy hair begins with a healthy scalp. Poor circulation can limit the nutrients reaching the follicle.

Regular scalp massage has been shown to improve blood flow to the hair roots. A study on scalp massage benefits indicated that stretching the cells of hair follicles through massage could increase hair thickness over time.

5. Avoid High-Tension Hairstyles

Pulling hair back into tight ponytails or buns can cause traction alopecia, a form of hair loss caused by constant tension. Opt for looser styles that do not pull on the hairline.

Addressing Stress and Sleep

The impact of stress on the body cannot be overstated. Chronic stress raises cortisol levels, which can disrupt the natural growth cycle of hair, leading to a condition called telogen effluvium.

Furthermore, stress and hair loss create a vicious cycle; you stress about losing hair, which causes you to lose more hair.

Sleep Hygiene

During sleep, the body undergoes repair processes, including the synthesis of proteins and release of growth hormones. Menopause can disrupt sleep patterns, so prioritising sleep hygiene is essential:

• Keep your bedroom cool and dark.
• Establish a consistent bedtime routine.
• Limit screen time before bed.

Exercise

Regular physical activity boosts circulation, helping deliver oxygen and nutrients to the skin and scalp. It is also a potent stress reducer, helping to balance hormones naturally.

When to See a Doctor

While some thinning is normal during menopause, sudden or patchy hair loss can signal other underlying issues. You should consult a healthcare provider if you notice:

• Bald patches appearing suddenly.
• Pain, itching, or redness on the scalp.
• Loss of eyebrows or eyelashes.
• Signs of infection or scaling.

Your doctor may request blood tests to check your thyroid function and ferritin levels to ensure there are no other medical reasons for the shedding.

The Bottom Line

Hair loss during menopause is a common symptom caused primarily by fluctuating levels of oestrogen and progesterone. It can be emotionally challenging, impacting self-esteem and confidence.

However, it is not something you simply have to accept. Through a combination of nutritional support, gentle hair care practices, stress management, and medical treatments like Minoxidil, it is possible to slow the shedding and improve hair quality.

Focus on a diet rich in proteins, vitamins, and healthy fats. Treat your hair with kindness, avoiding harsh chemicals and heat. If natural remedies do not yield results, speak to your GP about medical options that might be suitable for you.

Remember, your body is going through a significant transition. Be patient with yourself and your hair as you navigate this new chapter.